CrossFit FYR – CrossFit
Choose lifting or strength not both. If you have time after the metcon you can do the other
Lifting
Hang Snatch (Find 1rm)
Strength
Dumbbell shoulder press (5 sets 10 each arm. Slow and controlled)
Work in 3 sets of dumbbell deadlifts between sets
Metcon
Metcon (Time)
3 rounds for time
20 walking lunge steps
30 wall balls (20/14) (10/9)
40 triple unders
(Or 60 dubs)
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